100216

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Calf Stretch
  • Wall Squats x 10
  • Shoulder MObility
  • Bar Last Stretch
  • Pull-Ups x 10
  • Push=Ups x 15
  • Twisting sit-ups x 20

WOD:

"Three Wise Men"

  • Three 4-Minute AMRAPs in 16 minutes

"Jeremy Wise"

  • As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
    • 5 Hang Squat Snatch (135/95 lbs)
    • 10 Bar-Facing Burpees

"Ben Wise"

  • AMRAP in 4 Minutes
    • 10 Power Cleans (135/95 lbs)
    • 20 Pull-Ups

"Beau Wise"

  • AMRAP in 4 Minutes
    • 15 Box Jump-Overs (24/20 in)
    • 30 Wall Ball Shots (20/14 lbs)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com